Diet & Nutrition Recipes

6 Healthy Foods (With Recipes) You Can Kickstart the Habit of Eating

Just thinking about what we can do with six of Time’s “50 Healthiest Foods of All Time” already makes us drool. So we hope this shortlist will whet your appetite and get you cooking like Tita in Like Water for Chocolates, both the book and film versions.

First to note is that, aside from packing lots of nutrition, these items are easy to find in the supermarket. Second is for you to add lots of love and enjoy prepping them. “Eat happy and healthy” should be your new mantra.

Buckwheat

This whole grain ticks several items on the list. Buckwheat is rich in fiber, protein, and minerals. And it doesn’t contain gluten. Eastern and European dishes have featured this food for a long time, usually made into flour and then noodles. Japan’s soba, Korea’s naengmyeon, and Italy’s pasta di grano saraceno are a few examples.

To fix a low-fat, healthy carb dish, we recommend Buckwheat Pancakes using buckwheat flour. Just combine it with all-purpose flour, baking powder, and sugar and then with separately-whisked egg whites, canola oil, and fat-free milk. Add sparkling water before frying on a nonstick pan over medium heat.

Click here for the full recipe.

Nutrition per 1 cup: Calories: 583, Fat: 5.8 g, Cholesterol: 0 mg, Sodium: 2 mg, Carbohydrates: 121.6 g, Dietary fiber: 17 g, Protein: 23 g.

Coconut

“Consider the coconut,” Moana’s parents and people sing in the Disney animated film. Just its fruit—that is, the flesh and the water—already provides us with so many health benefits. We have coconut milk, coconut flour, coconut chips, desiccated coconut, and coconut water to mention some.

We love to experiment on these various recipe ideas, but our favorite has to be Coconut Shrimp with Tropical Rice. Here, you’ll use sweetened shredded coconut and coconut water for the rice mixture and the shrimp.

Click here for the full recipe.

Nutrition per 1 cup, shredded: Calories: 283, Fat: 27 g, Cholesterol: 0 mg, Sodium: 16 mg, Carbohydrates: 12 g, Dietary fiber: 7 g, Sugars: 5 g, Protein: 2.7 g.

Grass-fed Beef

Surprise, surprise! Who would have auto-labeled lean beef as healthy, right? But it turns out grass-fed beef may have less total fat, more omega-3 fatty acids, more conjugated linoleic acid, and more antioxidant vitamins (such as Vitamin E) than conventional beef.

The other good news here is that you can have any cut of grass-fed beef and cook it to your heart’s content. Looking for ideas? You can try and prepare this Grass-Fed Sirloin Steak with Spinach in 22 easy minutes.

Click here for the full recipe.

Nutrition per 3 ounces: Calories: 99, Fat: 2.3 g, Cholesterol: 47 mg, Sodium: 47 mg, Carbohydrates: 0 g, Dietary fiber: 0 g, Sugars: 0 g, Protein: 20 g.

Goat Cheese

Also called chèvre, goat cheese is made from goat’s milk and comes in many forms such as aged cheddar or brie. It’s said to have more nutrient content than cheese made from cow’s milk. Because of its hypoallergenic properties, goat cheese is also an alternative to those who are allergic to the latter.

Incorporating it in meals doesn’t have to complicated. You can break it into chunks and then simply toss them into a Kale Citrus Salad to top off the recipe.

Click here for the full recipe.

Nutrition per 1 ounce: Calories: 103, Fat: 8.5 g, Cholesterol: 22 mg, Sodium: 118 mg, Carbohydrates: 0.03 g, Dietary fiber: 0 g, Sugars: 0.03 g, Protein: 6 g.

Kombucha

This fermented yeast and bacteria, mixed with black tea and sugar, is said to contain probiotics. Probiotics are good bacteria that help your gut stay healthy. For starters, you can actually make your own kombucha at home. Or just hie off to the supermarket and score a bottle or two. Follow the steps here if you’re going for the DIY route.

Now, you can drink the brew yourself afterward. You can also mix your own kombucha cocktail for special occasions. This Cupid’s ‘Buch’ Valentines’s Day Cocktail is perfect for a romantic date with your SO. All you need is kombucha together with rum, strawberries, basil, and grenadine.

Click here for the full recipe.

Nutrition per bottle: Calories: 33, Fat: 0 g, Cholesterol: 0 mg, Sodium: 10 mg, Carbohydrates: 7 g, Sugars: 2 g, Protein: 0 g.

Oysters

Oysters are a rich source of protein, calcium, iron, zinc, and vitamins A and B12. Some of the most expensive seafood dishes in the world include oysters, specifically the Coffin Bay king oysters. One piece could be as long as 18 cm and weigh 1 kg. Not only that, it comes with a $100 price tag. It is served raw together with a slice of lemon.

But if you’re looking for a more down-to-earth version, you can try the Oysters Rockefeller recipe instead. You’ll be done sauteeing, baking, and whipping up the sauce in 45 minutes.

Click here for the full recipe.

Nutrition per 6 medium: Calories: 43, Fat: 1.4 g, Cholesterol: 34 mg, Sodium: 71 mg, Carbohydrates: 2.3 g, Dietary fiber: 0 g, Sugars: 0.5 g, Protein: 5 g.

There you have it: six healthy foods that you can actually eat regularly. The others can be less obvious in terms of nutritional content, but now you know better.

What kind of recipes do you want to read more about on our site? Share your thoughts in the comments.

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